WORKOUT 1
Assisted Tricep Dip 3x10
Bench Dip 3x10
Lying Tricep Extension 3x10
Forward Tricep Extensions 3x10
DB Curl 3x10
Preacher Curl 3x10
Close-Grip Pushups 3x10
DB Push Crunch 3x12
Overhead Ball Crunch 3x12
Crunch Up 3x12
Woodchoppers Low to High 3x12
CARDIO: JOG 3 LAPS
MT CLIMBERS 1:00 min
JOG 3 LAPS
JUMP ROPE 1:00 min.
WORKOUT 2
Lat Pull 3x10
Seated Row 3x10
Lying Row 3x10
Seated Underhand Row 3x10
Supine Row (Hips) 3x8
Back Hyperexstentions 3x10
Superman 3x10
DB SideBend 3x10
CARDIO: CARDIO ROW 8:00min (level 8)
8:00min (level 5)
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